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Dear Online Coaching Client: Welcome to the rest of your life!

Thank you for registering for the Online Coaching program. To activate your subscription please visit: http://www.logsitall.com/register_new.asp?l=20 and enter the activation code AZ125 along with your personal details. You will then be able to access the SEAL FIT training series, forum and other resources by visiting www.logsitall.com/sealfit Please e-mail Coach Dan at dan@sealfit.com with an introduction and a detailed list of your goals and current fitness level For administrative issues with the online platform of Logistall, please email Bill Patton at c2billp@gmail.com. I wish you the best in your training and hope we can help you meet your goals! Sincerely, Mark Divine www.SEALFIT.com

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Welcome to SEAL FIT
Being SEAL FIT is more than just a sculpted physique; it is a way of life, state of mind and a way of orienting oneself in the world. To be SEAL FIT is to embody character traits like honor, courage, discipline, integrity, responsibility and leadership. Our mission at SEAL FIT is to provide you with some extremely effective training and coaching, giving you the tools to succeed and excel as warrior athletes. SEAL FIT was developed by Navy SEAL Mark Divine and his staff of coaches for the unique and specialized needs of the industrial athlete. These athletes rely on their bodies to work at near peak, and their minds to be mentally tough, for their daily jobs. They include military operators, first responders, intelligence professionals, adventure athletes and the like. We want everyone to share in this knowledge, which is why we have opened the program up to all who seek to take their bodies and minds to new levels. The industrial athlete shares these traits, which are distinct from the sport athlete: 1. Must work at near peak output for very long periods of time, with unknown periods of rest. 2. Must be prepared for the known AND equally prepared for the unknown. 3. Does not always have access to a gym and the “proper” training tools 4. Is not competing to win, but to survive and accomplish a mission that can have life, death or strategic consequences well beyond their own pay-grade. 5. Must be strong, but not so concerned with maximal strength like a power-lifter or

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CrossFitter. Needs Strength Stamina to move heavy stuff far and long, most likely he does not care about his or her 1RM 6. Must have exceptional endurance and be able to go long, under load 7. Must have an intense capacity for work in short, medium and long time domains 8. Must be durable, have powerful core strength, not be prone to injury, and knowledgeable about how to sustain the body at a high level of readiness over the long haul. 9. Must be mentally tough and trains to be so 10. Usually works as part of a unit or team, and works out with that team Not only do we seek elite functional fitness, strength stamina, durability, endurance and mental toughness, but we believe that hard physical exercise builds character, self confidence and spiritual strength. These qualities build strong individuals and families and allow you to thrive amidst chaos. Our Stand: 1. The world is unpredictable and chaotic 2. Destiny favors the prepared (in mind, body and spirit) 3. Hard physical training and proper nutrition is “the miracle longevity drug” 4. Personal Growth encompasses the whole person: physical, mental, emotional and spiritual 5. We believe that there is an athlete and warrior within everyone. It is our mission to draw these traits out and cultivate them 6. Leadership is more than a theory, it is shown through example 7. We use what works and discard what doesn’t. We innovate

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8. We treat everyone with respect, encouragement, and sometimes, tough love 9. Not everyone is qualified to be a client. The defining attribute is a burning desire to better oneself, a willingness to meet your commitments, and a great attitude Our Values: 1. Loyalty – to our family and our team 2. Service – to others before self 3. Honor and integrity – in public as well as in private 4. Leadership and follower-ship – we must be good at both to be effective at anything 5. Responsibility – we take it for both our actions and those of our teammates 6. Discipline – the only easy day was yesterday 7. Innovation – adapt, improvise and overcome 8. The journey of a thousand miles begins with a single step. You have taken that step. Welcome aboard. Our Objectives: 1. Carry your load: Be prepared to carry your teammates as well. Develop Functional Strength, Endurance and Strength Stamina for more horsepower. Greater strength and endurance means a bigger engine in the same body - thus greater horsepower. 2. Stay in the fight: Develop solid Functional Work Capacity enabling you to maintain focus and intensity for short to medium time periods under extreme stress and load. 3. Don't run out of gas: develop Functional Endurance in the domains you will be working so

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20X Factor: Think Big. 7. not a single event.you are not gassed from the 5 mile swim or 20 mile hump to the objective area. Air and Land: Be competent operating in all environments. The reason we train in the gym is for efficiency. However we encourage reality based training as much as possible to simulate the demands of your real job. Train like you fight: We use the gym to support our real-world training. and to enhance our performance out of the gym. Avoid the bench: Develop Durability to maintain a healthy body over the long term. leading to more success in your real world endeavors. compass and plan. SEAL FIT training is designed to strengthen teams by building leadership capacity and team cohesiveness. 8. There is no “I” in “Teams:” SEAL FIT seeks to build strong unit cohesiveness and leadership skills. time constraints. Plan your dive. 6. Gym-bases training can increase confidence and mental toughness.
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. You are training for life. Injuries can lead to loss of life. limb and mission failure. Train for it. 9. Proficiency on Sea. Going to the gym for a random workout is not training. 4. 10. the body follows: Be Mentally Tough. 5. Navy SEAL Hell Week taught us that you are capable of 20 times what you believe you are capable of. Learn to develop a training plan. Breaking through barriers is a key component of SEAL FIT training. dive your plan: We don’t expect to get anywhere without our map. and execute it. Where your mind leads. mold it to the realities of the real world.

Also use physical training as an opportunity to develop leadership and follower skills amongst the team members. The value of this element of SEAL FIT can not be underestimated. Welcome aboard – I look forward to training with you and helping you achieve all of your health and fitness goals!
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. Training together as a team is a powerful force for building “Team Kokoro” or indomitable spirit. When a team can operate with “one mind” it is an unstoppable force.You must learn to be a team player and check your ego at the door. Plan your physical training as an integral part of your team development. You are only as fast as your slowest man so you must plan your training so as to not leave anyone behind or shame someone who does not have the skill or stamina of the elite athlete. You must learn to lean on and develop the strengths of your team.

as needed to adjust energy levels. EAT – several small meals a day vs. little starch and no sugar in 4-6 meals per day. cereals DRINK – 50-60% of your bodyweight in ounces each day. satiety. breads. go easy on starches. pastas. Life is too short to be perfect! ZONE Quantity: BLOCK – a unit of measure used to create balanced meals – 7 grams protein – 9 grams carbohydrates – 3 grams fat PROTEIN – identify this first in every meal FAT – use quantity as your “control rod” (+/. cereal. grain RECOMMENDED READING – Natural Hormonal Enhancement. by Rob Fagen
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. KISS – keep it simple. 3 big ones AVOID – processed carbs – breads. DO THIS 80% of the time. pasta. Then Cheat Like a Mother 20% of the time. nuts and seeds. stupid! KEEP – a ready supply of foods available to make Zone snacks and meals. and “leanness”) CARBS – eat plenty of fruits and vegetables.FOOD AS FUEL Paleo Diet – Quality and Type of food to eat: EAT – meat and vegetables. some fruit.

the last 8 intervals are squats.continuing as long as you are able. GI Jane 100 burpeepullups for time As many rounds as possible in 20 minutes 15 pullups 30 pushups 45 squats Walking lunge 400m for time 3. rings.)
1. the second 8 are pushups... three pullups the third minute. and finally. 50 steps 50 Situps 50 Burpees 50 Situps 5. There is no rest between exercises. the third 8 intervals are sit ups. alternating 12 Ring dips
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.Bodyweight WOD Travel Companion
(All workouts require nothing more than a pullup bar. For Time do: 50 Situps 50 Doubleunders 50 Situps Walking Lunge. Use as many sets each minute as needed. Death by Pullups With a continuously running clock do one pullup the first minute. 5040302010 reps for time: Pullups Ring Dips 150 burpees for time 4. or a jump-rope. 7 rounds for time of: 10 One legged squats. 120 pullups and 120 dips for time 2. Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups. two pullups the second minute.

” . Expecting success to motivate our efforts is the loser’s gambit. and the fun is in the community. as brave soldiers triumph in war” .Greg Glassman
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.US Navy SEALs “Commitment spawns success.Greg Glassman “Have fun screwing up…it means you are removing your ego from the problem. tormented and defeated…he is ready to learn something” .Quotes
“Great men rejoice in adversity. the art is in the programming. founder of CrossFit “Performance is directly correlated with intensity. but only a warrior has the will to prepare” .Greg Glassman.Emerson “Everyone has the will to be a warrior.” .Smoke Jumpers Creed “The Only Easy Day was Yesterday” .Anonymous “There are two types of pain in the world. the science is in the explanation.Greg Glassman “Hiding from your weaknesses is a recipe for incapacity and error. Intensity is directly correlated with discomfort.” .Unknown “When a man is beaten.Anonymous “We do today what others won’t…will do tomorrow what others can’t” . The temporary pain of self discipline and the permanent pain or regret” . The magic is in the movement.” . Only by redoubling our efforts do we best succeed.

” . never. never give up.Teddy Roosevelt “Bite off more than you can chew.Winston Churchill “When you get to the end of your rope.Vince Lombardi “Life rewards action.” .Phil McGraw “The greater the obstacle the more glory in overcoming it. I work harder at it than the average man.” –Henry Drummond
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.Henry Ford “Pain is weakness leaving the body.Bruce Lee “It’s not whether you get knocked down.” . by George.” .Franklin D. tie a knot and hang on.” . he will never do all that he can.” . but you must not stay there. Roosevelt “I am only an average man but. then chew it.” . and not to yield. A man must constantly exceed his level. to seek.Alfred Lord Tennyson “Never. There are plateaus. it’s whether you get up.“Obstacles are those frightful things you see when you take your eyes off your goals.Anonymous “There are no limits. to find.” .Confucius “To strive. you must go beyond them.” .” .Ella Williams “Unless a man undertakes more than he possibly can do.” .

There is no try.” -Mark Twain “Fortune favors the brave.” .Helen Gahagan Douglas “Start by doing what's necessary. we would astound ourselves.” .Yoda “Character isn't inherited. One builds it daily by the way one thinks and acts.” . Explore. Discover. Sail away from the safe harbor.”
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.Author Unknown “If we did the things we are capable of.” . action by action.Publius Terence “The greatest mistake you can make in life is to be continually fearing you will make one.Francis of Assisi “The reward of a thing well done is to have done it. Catch the trade winds in your sails. then what's possible.” .” . thought by thought.Ralph Waldo Emerson “Don't let what you can't do interfere with what you can do.Thomas Edison “Do or do not. there is no progress. I only said it would be worth it.“Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. Dream. and suddenly you are doing the impossible.Elbert Hubbard “If there is no struggle.” -Frederick Douglass “I never said it would be easy. So throw off the bowlines.” .” .

I am the master of my fate: I am the captain of my soul. Beyond this place of wrath and tears Looms but the Horror of the shade. How charged with punishments the scroll. And yet the menace of the years Finds. and shall find. Black as the Pit from pole to pole. mastery of fear . me unafraid.Invictus OUT of the night that covers me. I thank whatever gods may be For my unconquerable soul. Under the bludgeoning of chance My head is bloody.Anonymous “Courage is resistance to fear.Mark Twain
William Henley .not absence of fear. It matters not how strait the gate.” . In the fell clutch of circumstance I have not winced nor cried aloud.
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. but unbowed.

Do You Desire to Get In the Best Shape of Your Life? Want to Push Your Physical and Mental Boundaries? Would You Like to Learn to Train in SEAL FIT like the we do?
Join us for a 2 week or 30 day Immersion Camp.com: www. or test yourself at our Kokoro Camp.SEALFIT.
If you are interested in learning more about SEAL FIT please call us at (760) 634-3825 or email info@sealfit.
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.com.